sking's log

[PackMule]

Man you got it made in Hawaii. What is 70-75 year round? What is the humidity like? I'm jealous.

Certain parts are 70-75 year round. Where I'm at in Lahaina is the hot part of Maui. 80-90 in the summer. A little cooler in winter. Humidity is usually pretty high, but with the nice tradewinds blowing it doesn't feel too hot, and it's pretty much paradise. If the wind isn't blowing it's hot as balls, but then just go jump in the ocean or pool and you're good :-)

This side of the island is where Hawaiian royalty used to vacation...they knew what was good! Maybe one day we will convince Rip to hold a seminar here. Imagine a bunch of massive SS coaches and lifters hanging out on the beach during one of the breaks or something haha.

[sking1001]

Press
45x15
95x8
135x5
145x4
155x3x3

Accessory
Pullups 3x10
Dips 3x15
Hammer Curls 3x12 w/40’s

Also I never log it, but I usually warm up my shoulders with pushups and dumbbells...if anyone cares.

Since this is the easiest and quickest deload day of the week, I took the opportunity to do 1/2 hour of mobility work first. I'm determined to go into realization as healthy as possible next week.

This is the last day of deload week. I'll do a little conditioning tomorrow and start realization either Sunday or Monday, depending on the holiday schedule. 3 weeks out, so it's time to get serious!

Low back is still doing well. Pinched nerve seems to be getting better, but sometimes it gets worse on days that I don't train. Time will tell...

[sking1001]

Please, please Thumbs Down (I dislike this) this video for me.

As many people as possible:
http://www.youtube.com/watch?v=PYx0I2DT8IQ

I know it's a weird request, but the author is a Class-A Douchebag who dissed my wife (he's related to her), and I'm not allowed to physically or verbally threaten him. For some reason he's really proud of this piece of crap video, so....please.

Thanks.

[PackMule]

Please, please Thumbs Down (I dislike this) this video for me.

Automatic!

[sking1001]

Automatic!

Thanks, bro! 3 down - 1,000,000 to go : )

[sking1001]

Squat
45x5
135x5
225x3
315x2
365x1
405x1
455x1
470x1
415x3
Really hating my wraps these days. I was suppose to squat 480, but it's just not there yet. 455 was a little high I think, and 470 was definitely high. 415x3 was okay. 3rd rep was pretty tough. Lame. Low back irritation is probably 3/10. I had to do this at 9 in the morning, trying to leave for the in-laws by noon. Trying to stay positive.

Speed Bench
135x4
185x3
195x3x8 EMOM

Speed Deadlift
135x3
225x2
275x2x6 EMOM

Accessory
GHR 3x10
Planks 1:00x3

[Rob Israel]

Have you done speed work before?

[sking1001]

Have you done speed work before?

Yeah. Usually with accommodating resistance. It's been a while for deadlifts though.

[sking1001]

Feeling pretty blah coming in. I was out of town all day after training yesterday, and my nutrition probably wasn't the best either, so that's my excuse for now:

Competition Bench
135x5
185x5
225x3
275x2
305x1
320x0
315x1
290x2x2
Meh, I was playing around with a looser setup, flat foot, no belt with less arch, kind of using a Mark Bell/Dan Green/Matt Reynolds style leg drive, not heaving as much as Dan Green though. It felt pretty strong for 275 and 305 as they went up really easily. Not sure why the power switch went out for 320. So I dropped to 315 with my old style, tight and on my toes, wearing a belt and driving heels down. Thought I would murder it, but it still ended up being a grind. Guess I'm pooped today. I was supposed to drop 8% for a triple but only managed 2 doubles.

6" Press Lockouts
135x3
185x2
190x1
200x1
210x1
220x1
230x1
235x1
240x1
245x1
250x1
255x1
260x0
About 90 seconds rest between sets. Added 10 pounds until 230, then 5 pounds until failure.

This session took waaay longer than I had for lunch. No time for curls or LTEs : (

[Immortal_k]

Are you tracking RPE?